Developmental Psychology: Exercise Plan

Running head: DEVELOPMENTAL PSYCHOLOGY: EXERCISE PLAN
DEVELOPMENTAL PSYCHOLOGY: EXERCISE PLAN
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DEVELOPMENTAL PSYCHOLOGY: EXERCISE PLAN1
Memo: An Exercise Recommendation to be followed during the prenatal (6
months) and postpartum period
The following activity guidelines have been formulated with the aim to ensure positive
outcomes in terms of infants’ health and weight, during both the antenatal and postpartum
periods.
Table 1: Prenatal Daily Activity List (6 months of Pregnancy, Source: American
Pregnancy Association, 2019)
Activity/Exercise Number of Sets Number of
Repetitions
Time Frame
Brisk Walking 20 to 25 minutes 3 to 4 times a week Consider avoiding
with approaching due
date due to changes
in center of gravity
Yoga 20 to 25 minutes 3 to 4 times a week Consider avoiding
abdominal positions
and overstretching as
pregnancy
approaches to prevent
injury
Low impact aerobic
jumps, kicks
10 to 15 minutes 1 to 2 times a week Should always be
done under
supervision and
avoided with
approaching due date
Squatting and pelvic
tilts
Hold for 10-30
seconds for each set
10 sets Should be done under
supervision
Table 2: Postpartum Daily Activity List (Source: American Pregnancy Association,
2019)
Activity/Exercise Number of Sets Number of
Repetitions
Time Frame
Abdominal
Contractions with
10 to 30 seconds for
each set
10 Any time after giving
birth